Nutrition facts · Sweets and baking
Calories in Maple syrup
Maple syrup has 260 calories per 100 g, and a 1 tbsp (20 g) serving has 52 calories. Almost all of those calories come from carbohydrates, mostly sugar (67 g of carbs and 60.5 g of sugar per 100 g), with essentially no fat or protein.
Calories come from: Carbs 100% · Fat 0% · Protein 0%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 260 kcal | 0 g | 67 g | 0.1 g |
| 1 tbsp | 20 g | 52 kcal | 0 g | 13.4 g | 0 g |
| 1/4 cup | 83 g | 216 kcal | 0 g | 55.6 g | 0 g |
| 1 cup | 315 g | 819 kcal | 0.1 g | 211.2 g | 0.2 g |
Full nutrition (Per 100 g)
| Calories | 260 kcal |
|---|---|
| Protein | 0 g |
| Carbohydrates | 67 g |
| of which sugars | 60.5 g |
| Fiber | 0 g |
| Fat | 0.1 g |
| of which saturated | 0 g |
| Sodium | 12 mg |
What changes the calories
- The biggest factor is how much you pour, since syrup is easy to over-serve straight from the bottle onto pancakes or oatmeal.
- Pancake or table syrups labeled 'maple-flavored' are a different product, so their calories can differ from pure maple syrup.
- Using syrup in baking or glazes spreads its calories across the whole recipe, so the amount per portion depends on how many servings you cut.
- Syrup that clings to a measuring spoon or soaks into food is still eaten, so measured and actual amounts can differ slightly.
Tips for logging it accurately
- Weigh syrup on a kitchen scale or use a measuring spoon instead of pouring freely, because a 1/4 cup (83 g) already has 216 calories.
- Log pure maple syrup separately from what it tops, such as pancakes, waffles or yogurt, so each item's calories are counted correctly.
- In BerryFit, add the syrup as its own entry after scanning your meal photo, since a drizzle can be hard to judge from a picture.
Log Maple syrup in seconds
Snap a photo of your meal or search for Maple syrup in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a tablespoon of maple syrup?
One tablespoon (20 g) of maple syrup has 52 calories, with 13.4 g of carbohydrates and no fat or protein.
How many calories are in a cup of maple syrup?
A full cup (315 g) of maple syrup has 819 calories and 211.2 g of carbohydrates.
Does maple syrup have fewer calories than honey?
Per 100 g, maple syrup has 260 calories while honey has 304 calories. Agave syrup is higher still at 310 calories per 100 g.
Is maple syrup all sugar?
Most of it is: 100 g of maple syrup has 67 g of carbohydrates, of which 60.5 g are sugar, and it contains no fiber and practically no fat or protein.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Syrups, maple, FDC ID 169661); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
